Uploaded July 2021 | Updated September 2026, 12 hours ago
Complete 3 rounds (50:10)
1) 10 hi knees, 10 mountain climbers
2) 2 low side step, 2 squat and press
3) divebombers
4) skaters
5) 3 tricep pushups, walk hands to feet
6) 1 lateral jump, 1 star jump
7) step up with lateral raise
8) oblique leg raises
Finisher: Complete 3 rounds
1) squat pushups (12 reps)
2) step up, knee up, lunge back, switch (12 reps)
Complete 3 rounds (50:10)
1) 10 hi knees, 10 mountain climbers
2) 2 low side step, 2 squat and press
3) divebombers
4) skaters
5) 3 tricep pushups, walk hands to feet
6) 1 lateral jump, 1 star jump
7) step up with lateral raise
8) oblique leg raises
Finisher: Complete 3 rounds
1) squat pushups (12 reps)
2) step up, knee up, lunge back, switch (12 reps)
![Silent Bodyweight HIIT Cardio [No Jumping / Quiet Workout]](https://i.ytimg.com/vi/psvz-P80i2c/mqdefault.jpg "Silent Bodyweight HIIT Cardio [No Jumping / Quiet Workout]
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Workout Breakdown: (This workout will burn approx 300 calories)
Warm-up: (50:10)
1) 3 way lunge (alternate legs)
2) bird-dog
3) glute bridge
4) squats
Complete 2 rounds of the following: (50:10)
1) pendulum lunge (right leg)
2) plank step overs
3) pendulum lunge (left leg)
4) 1 pushup, 2 froggers
5) SL hip thrust (right leg)
6) 3 way pushup
7) SL hip thrust (left leg)
8) reverse crunch into get-up
9) 4 squat walks, 4 mountain climbers
10) commando plank into alternating side plank
11) alternating side lunges
12) tuck abs")
